Top 12 calcium-rich nuts good for height

Calcium is a very important nutrient to help promote your height to grow quickly and effectively? So what kind of food should be added to provide more calcium to help improve height? Let’s learn about the list of calcium-rich nuts to help increase height through the following article of growtallerstrategy

Calcium is a key element for bone growth. According to research, 99% of calcium content in the body is in bones, teeth and nails.

Food is considered as an abundant and rich source of nutrients for the body. In addition to meat, fish and vegetables, nuts are also used thoroughly in meals.

So what are the benefits of nuts for the body? What kind of nuts should be eaten to provide enough calcium needed to improve height?

Let’s learn about the list of calcium-rich nuts to help increase height through the following article of!

Benefits of using nuts in meals

Nuts are increasingly being used in people’s diets. Seeds contain many nutrients such as complex carbohydrates, fats, proteins, vitamins, minerals, especially calcium.

Not only is a source of nutrients for bones, the micronutrients in seeds also have other very beneficial uses for the body.

different kinds of problems

Fiber : Slows down the rate of digestion and helps the digestive system work properly.

Healthy fats : Help nourish blood cells and maintain brain function, reduce inflammation levels, prevent aging and chronic diseases.

Plant Sterols : Many nuts contain plant sterols that help control cholesterol levels in the body and reduce the risk of cancer.

Many nuts also contain minerals such as Iron, Potassium, Sodium, … which help support the body’s calcium synthesis. In addition, some nuts also contain Magnesium – One of the ingredients that promotes the production of metolanin to maintain sleep quality.

List of nuts rich in Calcium to help increase height

Chia seeds

In recent years, chia seeds have emerged as a “superfood” with outstanding nutritional content. For example, chia seeds have 3 times more iron than spinach, 8 times more omega-3 fats than salmon, and 3 times more antioxidants than blueberries.

Scientific studies also show that chia seeds contain 6 times more calcium than milk. Just 3 teaspoons of chia seeds give us 233 mg of calcium which is equivalent to the amount of calcium in a cup of milk.

To ensure the body’s daily calcium requirements, chia seeds are an ideal choice, especially for young subjects who are in the stage of height growth but are intolerant to lactose in milk.

Some other health benefits of chia seeds include improving the digestive system due to their high fiber content, preventing aging, supporting the treatment of diabetes and protecting heart health.

There are many ways you can add chia seeds to your daily diet. The simplest is to add a few spoons of chia seeds to foods and drinks such as filtered water, smoothies, juices, yogurt, salads…

Sesame seeds

Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds. With a spoonful of sesame seeds, you will add about 160 mg of calcium to your body

Regular use of sesame seeds in dishes is not only a rich source of calcium, but also helps control blood sugar, fight arthritis pain and lower cholesterol.

To optimize nutrient intake, you can eat soaked, roasted or germinated sesame seeds.

Black sesame seeds

Sesame seeds are a popular cooking ingredient in the world because of their delicious taste and rich nutritional value. Sesame seeds also provide the ideal amount of calcium for the body, specifically 1 tablespoon of sesame seeds helps to supplement 88mg of calcium.

Sesame seeds are used to cook tea, add to salads, stir-fries to enhance flavor. Or the most effective way to supplement calcium for the body is to drink sesame milk, which is the perfect drink for pregnant women and children, ensuring calcium needs to develop strong bones.


Soy milk is a familiar drink that is loved by many people, especially children because of its delicious taste and easy drinking. This is also a type of milk that parents should immediately add to the menu because the calcium content is as abundant as fresh milk.

If in 100g of cow’s milk there is 120mg of calcium, in 100g of soy milk there is 165mg of calcium. And the amount of calcium in soy milk is also easier to absorb than in cow’s milk.

Besides soy milk, soybeans are also processed into many different forms of nutritious foods such as tofu, cereal flour, boiled soybeans… You can be as creative as you want to make delicious dishes from seeds. soybeans, help supplement calcium for babies, support good height growth.

In addition to calcium, soybean seeds also contain many good nutrients such as protein, healthy fats … good for the comprehensive development of the body as well as supporting the prevention of some diseases such as heart disease, high blood pressure …

White beans

White beans are not only a good source of muscle-building protein and anti-indigestion potassium, they also contain a lot of calcium, which is good for bone growth. One cup of white beans contains 161mg of calcium, accounting for 16% of the body’s calcium needs.

With white beans, you can process many different dishes such as cooking tea, stewing soup, making jam… to actively add calcium daily, creating conditions to help bones grow.

Sunflower seed

In 30g of sunflower seeds contains 20mg of calcium, equivalent to 2% of daily needs. Although the amount of calcium is not too high, sunflower seeds are still ranked in the list of good seeds for height because of their rich source of magnesium, which is mainly concentrated in bones, supporting bone development.


To keep the nutritional value of sunflower seeds intact, you should choose to eat sunflower seeds after they have been roasted, can be added to salads, made butter…

However, it should be noted that you should not eat too many sunflower seeds in a day, which can lead to unwanted side effects such as indigestion, heartburn, dry throat …

Macadamia nuts (Macadamia)

Macadamia nuts have a butter-like taste and creamy texture. Macadamia nuts contain a rich source of nutrients and healthy plant compounds such as fats, fiber, and minerals.

According to research , about 28g of macadamia nut contains about 23g fat, 4g carb, 3g fiber, which meets 58% of the Daily Value (DV) Manganese, 22% DV Thiamin, 11% DV copper, 9% DV Magnesium, 6% DV iron and about 4% DV calcium.

In addition, these nuts also carry other potential benefits such as weight loss, improved gut health, and blood sugar management and control. Therefore, this is also a popular nut in snacks.


Not only stimulating the taste buds with a delicious, greasy taste, almonds are also known for being rich in calcium in its nutritional composition. One cup of almonds can provide the body with 385mg of calcium, more than a third of a person’s calcium needs.

Almonds are also known as the “nutrition factory” when they contain many good nutrients for the body such as protein, vitamin E and potassium …

You can add almonds daily through organic almond milk, eat salted roasted almonds, add to salads, yogurt or ice cream …


Cashew nuts are also one of the calcium-rich nuts that you should choose to promote rapid growth.

Cashews contain a variety of vitamins, minerals and plant compounds that are beneficial for health. They can provide about 114 mg or 14% of calcium for the body, supporting optimal bone development.

Like most nuts, cashews can help improve overall health. They also offer benefits such as weight loss, aiding in blood sugar control, and improved heart health.


Walnuts are made up of 65% fat and about 15% protein. These nuts are also low in carbs, high in fiber and calcium.

A serving of 29g of walnuts can provide about 11g of carbs, 2g of fiber, 3.5g of fat and 60mg of Calcium and a large amount of other calcium synthesis substances.

In addition to helping to supplement calcium for the body, this seed is also rich in omega-3 fats and antioxidants. Therefore, consuming walnuts also helps improve brain health, prevent heart disease and cancer .

Walnuts are often used as a snack or can be added to many different dishes such as salads, pastas, cereals.

Lotus seeds

The nutrient content in lotus seeds surprises many people because this is a rarely mentioned seed.

Unlike other nuts, lotus seeds have a high calorific value, mainly due to fat. In addition, they are also rich in fiber, vitamins, minerals and antioxidants.

According to Food data Central , in 100g of fresh lotus seeds can provide 44mg of Calcium. While equal in mass, the calcium content in dried lotus seeds is 163mg.

In addition, lotus seeds also contain abundant magnesium content. One of the important minerals that help maintain quality sleep. Along with a calcium supply, quality sleep is a condition for height to be promoted to outstanding growth.

Brown rice grain


Brown rice is a nutritious, gluten-free whole grain that contains an impressive amount of vitamins, minerals, and beneficial compounds.

As a grain containing an abundant calcium content, brown rice can effectively support the growth of children’s height. In addition, nuts also help prevent or improve the symptoms of diabetes and heart disease.

Not to mention, replacing white rice with brown rice also helps you easily control weight or lose weight. Because, brown rice is a versatile carb that can be eaten at any time of the day.

Nuts contain abundant and rich amounts of micronutrients that are not inferior to other foods. In addition to using seeds as a snack or sprinkling on a main dish, making nut milks is also a good option.

Leave a Comment